Pantothenic acid (B5) was discovered as the fifth in its group of vitamins, hence the meaning of the number in its name. From the Greek language "pantothen" is translated as everywhere, everywhere. Indeed, vitamin B5 is present almost everywhere in the body, being a coenzyme A.
Pantothenic acid is involved in the metabolism of carbohydrates, fats and proteins. Under its influence, the synthesis of hemoglobin, cholesterol, ACh, histamine occurs.
Act
The main property of vitamin B5 is its participation in almost all metabolic processes necessary for the normal functioning of the body. Thanks to it, glucocorticoids are synthesized in the adrenal cortex, which improve the work of the cardiovascular system, strengthen the musculoskeletal system and the nervous system, promoting the synthesis of neurotransmitters.
© iv_design - stock.adobe.com
Pantothenic acid prevents the formation of fatty deposits, as it actively participates in the breakdown of fatty acids and converting them into energy. It is also involved in the production of antibodies that help the body's immune system fight infections and bacteria.
Vitamin B5 slows down the appearance of age-related skin changes, reducing the number of wrinkles, and also improves the quality of hair, accelerates its growth and improves the structure of nails.
Additional beneficial properties of acid:
- normalization of pressure;
- improved bowel function;
- control of blood sugar levels;
- strengthening neurons;
- synthesis of sex hormones;
- participation in the production of endorphins.
Sources
In the body, vitamin B5 is able to be produced independently in the intestines. But the intensity of its consumption increases with age, as well as with regular sports training. You can get it additionally with food (plant or animal origin). The daily dose of the vitamin is 5 mg.
The highest content of pantothenic acid is found in the following foods:
| Products | 100 g contains vitamin in mg | % daily value |
| Beef liver | 6,9 | 137 |
| Soy | 6,8 | 135 |
| Sunflower seeds | 6,7 | 133 |
| Apples | 3,5 | 70 |
| Buckwheat | 2,6 | 52 |
| Peanut | 1,7 | 34 |
| Fish of the salmon family | 1,6 | 33 |
| Eggs | 1.0 | 20 |
| Avocado | 1,0 | 20 |
| Boiled duck | 1,0 | 20 |
| Mushrooms | 1,0 | 20 |
| Lentils (boiled) | 0,9 | 17 |
| Veal | 0,8 | 16 |
| Sun-dried tomatoes | 0,7 | 15 |
| Broccoli | 0,7 | 13 |
| Natural yoghurt | 0,4 | 8 |
An overdose of vitamin is almost impossible, since it is easily soluble in water, and its excess is excreted from the body without accumulating in cells.
© alfaolga - stock.adobe.com
B5 deficiency
For athletes, as well as for older people, a lack of B vitamins, including vitamin B5, is characteristic. This manifests itself in the following symptoms:
- chronic fatigue;
- increased nervous irritability;
- sleep disorders;
- hormonal disbalance;
- skin problems;
- brittle nails and hair;
- disruption of the digestive tract.
Dosage
| Childhood | |
| up to 3 months | 1 mg |
| 4-6 months | 1,5 mg |
| 7-12 months | 2 mg |
| 1-3 years | 2.5 mg |
| up to 7 years | 3 mg |
| 11-14 years old | 3.5 mg |
| 14-18 years old | 4-5 mg |
| Adults | |
| from 18 years old | 5 mg |
| Pregnant women | 6 mg |
| Breastfeeding mothers | 7 mg |
To replenish the daily requirement of the average person, those products from the above table that are present in the daily diet are enough. Additional intake of supplements is recommended for people whose life is associated with physical occupational stress, as well as with regular sports.
Interaction with other components
B5 enhances the action of active substances that are prescribed for people with Alzheimer's disease. Therefore, its reception is possible only under the supervision of a doctor.
It is not recommended to take pantothenic acid with antibiotics, it reduces their ability to absorb, reducing the effectiveness.
It combines well with B9 and potassium, these vitamins mutually reinforce each other's positive effects.
Alcohol, caffeine and diuretics contribute to the excretion of the vitamin from the body, so you should not abuse them.
Value for athletes
For people who regularly exercise in the gym, the accelerated excretion of nutrients from the body is characteristic, so they, like no one else, need additional sources of vitamins and minerals.
Vitamin B5 is involved in energy metabolism, so its use allows you to increase the degree of endurance and give yourself more serious stress. It helps to reduce the production of lactic acid in muscle fibers, which gives the muscle soreness known to all sports fans after workouts.
Pantothenic acid activates protein synthesis, which helps build muscle mass, strengthen muscles and make them more prominent. Thanks to its action, the transmission of nerve impulses is accelerated, which makes it possible to increase the reaction rate, which is important in many sports, and also to reduce the degree of nervous tension during competition.
Top 10 Vitamin B5 Supplements
| Name | Manufacturer | Concentration, number of tablets | Price, rubles | Packing photo |
| Pantothenic acid, vitamin B-5 | Source Naturals | 100 mg, 250 | 2400 | |
| 250 mg, 250 | 3500 | |||
| Pantothenic acid | Nature's Plus | 1000 mg, 60 | 3400 | |
| Pantothenic acid | Country life | 1000 mg, 60 | 2400 | |
| Formula V VM-75 | Solgar | 75 mg, 90 | 1700 | |
| Vitamins only | 50 mg, 90 | 2600 | ||
| Pantovigar | MerzPharma | 60 mg, 90 | 1700 |  |
| Revalid | Teva | 50 mg, 90 | 1200 |  |
| Perfectil | Vitabiotics | 40 mg, 30 | 1250 | |
| Opti-Men | Optimum Nutrition | 25 mg, 90 | 1100 |
